I planned on getting up and going to CF this morning, but I overslept a bit. So, I decided that a run along the beach was in order. It was absolutely beautiful this morning - perfect weather, fresh air, and before I knew it I had run 4 miles.
I could really get used to this life!
Tuesday, February 21, 2012
Monday, February 20, 2012
Saturday, 02.18.12
Rest Day
Today I was going to join LCF for a beach WOD, but the gang wanted to go to breakfast so that's what we did. We ate at The Gazebo, and while everyone else ate macadamia nut pancakes with fresh coconut syrup, I had to go with the gluten free option - a shrimp omelet with mushrooms, onion, cheese, avocado, and hollandaise sauce. Luckily it was delicious and it almost made up for not getting to eat those mac nut pancakes.
And while technically today was a rest day, I did get some physical activity in:
Today I was going to join LCF for a beach WOD, but the gang wanted to go to breakfast so that's what we did. We ate at The Gazebo, and while everyone else ate macadamia nut pancakes with fresh coconut syrup, I had to go with the gluten free option - a shrimp omelet with mushrooms, onion, cheese, avocado, and hollandaise sauce. Luckily it was delicious and it almost made up for not getting to eat those mac nut pancakes.
And while technically today was a rest day, I did get some physical activity in:
Friday, 02.17.12
The view after my workout this morning.
Strength:
Push Press
3x5 @ 50%
75% x 5
85% x 3
95% x 1+
3x5 @ 55#, 75x5, 85x3, 95x3
Metcon:
15 min AMRAP
5 pull-up
10 burpees
15 wall balls (14#)
6 rounds +4 pull-ups rx
Sunday, February 19, 2012
Thursday, 02.16.12
"Randy"
75 Power Snatch @45#
8:32
Then: Run the loop 3 times, running uphill backwards
First thing Anthony said to me when I walked in was "get ready to sweat today". I knew he wasn't kidding because I was already sweating when I walked in because of the humidity here. It's not too bad - I've felt worse in Boston one summer, but it's definitely noticeable!
I did "Randy" in 8:32 - about 1 minute slower than my PR. I had to use a men's 45# bar so that slowed me down because it was my grip that was fatiguing before anything else. I guess I'm spoiled using the "ladies bar" all the time.
I also didn't pack long socks or long pants, so I kept hitting my shins. I have to admit that the vain side of me was worried about how I would look walking on the beach with ugly red scrapes on my shins, but the competitive side of me won out and...well, I've got ugly red scrapes to show off on my shins!
I'm not sure how far each loop was that we ran - I'm guessing 400m, with about a third of it running backwards uphill each time. I'm going to go ahead and mention - purely for entertainment value - that I ran right into a parked car as I was traveling backwards, which made me feel about as dumb as I felt running backwards up a hill. But luckily I was moving super slow so no harm done except to my pride. And one glance up at the deep blue waters on the horizon and all feelings of embarrassment were quickly forgotten. Amazing how such a beautiful view can do that to you, if you happened to be dumb enough to run into a parked car.
75 Power Snatch @45#
8:32
Then: Run the loop 3 times, running uphill backwards
First thing Anthony said to me when I walked in was "get ready to sweat today". I knew he wasn't kidding because I was already sweating when I walked in because of the humidity here. It's not too bad - I've felt worse in Boston one summer, but it's definitely noticeable!
I did "Randy" in 8:32 - about 1 minute slower than my PR. I had to use a men's 45# bar so that slowed me down because it was my grip that was fatiguing before anything else. I guess I'm spoiled using the "ladies bar" all the time.
I also didn't pack long socks or long pants, so I kept hitting my shins. I have to admit that the vain side of me was worried about how I would look walking on the beach with ugly red scrapes on my shins, but the competitive side of me won out and...well, I've got ugly red scrapes to show off on my shins!
I'm not sure how far each loop was that we ran - I'm guessing 400m, with about a third of it running backwards uphill each time. I'm going to go ahead and mention - purely for entertainment value - that I ran right into a parked car as I was traveling backwards, which made me feel about as dumb as I felt running backwards up a hill. But luckily I was moving super slow so no harm done except to my pride. And one glance up at the deep blue waters on the horizon and all feelings of embarrassment were quickly forgotten. Amazing how such a beautiful view can do that to you, if you happened to be dumb enough to run into a parked car.
Wednesday, 02.15.12
I'm lucky enough to have Lahaina CrossFit just up the road from me. They have a 6 am and 7 am class which is perfect for me to sneak out and get my workout in first thing while everyone is still sleeping. My family and friends think I'm crazy for working out while I'm on vacation, but I have to feed the addiction!
I met Anthony Bianucci, owner and trainer at LCF. He was super friendly and welcoming and gave me a bunch of tips on things to do, sights to see, and places to eat. I was in class with one other girl that lived in Hawaii but was from Calistoga. We were remarking on what a small world it is when Anthony mentioned that his best friend lives in Winters, and all of us there knew where Winters was!
Deadlift
3x5 @ 50%
5 @75%
3 @ 85%
1+ @95%
I went light on the deadlifts, working on form and got up to 155 which is where I stayed for the met-con
5 Rounds for time:
3 Deadlift @ 75% of 1RM
5 Strict Chin-ups
Traveling burpees from rack to parking lot.
Time: 7:34
I thought the traveling burpees were "fun" (a burpee, followed by a broad jump. The further you jump, the less burpees you end up having to do) and want to try them in a WOD sometime.
Time: 7:34
I thought the traveling burpees were "fun" (a burpee, followed by a broad jump. The further you jump, the less burpees you end up having to do) and want to try them in a WOD sometime.
Saturday, February 18, 2012
Tuesday, 02.14.12
Happy Valentine's Day!
"Vacaville to Maui"
3 Rounds for time:
50 pound suitcase pull
25 pound carry-on luggage carry
25 pound carry-on luggage push press into overhead compartment
Completed with weighted backpack on
-Rest for 5 hours
Round 2
-Rest for 1 hour
Round 3
"Vacaville to Maui"
3 Rounds for time:
50 pound suitcase pull
25 pound carry-on luggage carry
25 pound carry-on luggage push press into overhead compartment
Completed with weighted backpack on
-Rest for 5 hours
Round 2
-Rest for 1 hour
Round 3
I wasn't really happy with my time, so I think this will definitely have to be a WOD I try again in the near future...
I have to admit I am bummed about missing this week of doing the 2011 CrossFit Open WODs, but alas, not enough to stay home. I plan on hitting Lahaina CrossFit this week!
Friday, February 17, 2012
Monday, 02.13.12
2011 CrossFit Open 11.3
SWOD: Front Squat 5-5-5-3-3-3
85x5, 105x5, 115x5, 125x3, 135x3, 155x2, 155x1
My 1RM on front squat is 155#, so I was pretty happy with my numbers on this one. I think it's safe to say my 1RM has gone up.
Metcon: As many reps as possible in 5 minutes:
-Squat Clean 110#
-Jerk 110#
I was looking forward to to trying this workout to see if and how much I've improved in a year. I specifically remember this one because I remember being really worried about having to do a 110# clean, let alone a squat clean. I had to break it down into 3 movements - a clean, front squat, then jerk and I had my score was 14 (7 rounds).
Today's score:
11 rounds + 1 squat clean rx = 24 pts
Totally stoked about by score! This time I was able to do complete squat cleans rather than breaking it down to a clean and front squat.
Monday, February 13, 2012
Saturday, 02.11.12
This was a killer workout but I actually enjoyed it in that weird, CrossFit masochist way. This workout is a combination of "Helen" (400 m run, 21 kb swings, 12 pull-ups) and "Fran" (21-15-9 reps thrusters, pull-ups).
Craig challenged us to go slightly higher than prescribed weight so I decided to do the thrusters at 75# instead of 65#. I'm not sure what the prescribed KB weight is but I'm not allowed to do a workout with anything lighter than 53#, per Melissa. She even tried to get me to use the next size up...uh, maybe next time!
I did catch myself jogging during one of the 400m runs so I kind of yelled at myself to up the intensity on the runs. I use them as a rest period so I can get a little lazy sometimes. The pull-ups were the hardest part for me and definitely slowed me down. I really need to work on stringing more together.
Conditioning: "Frellen" - 25:50 75# Thrusters, 53# Kettle Bell Swings
- 400m Run
- 21 Thrusters
- 21 Kettlebell Swings
- 21 Pull Ups
- 400m Run
- 15 Thrusters
- 15 Kettlebell Swings
- 15 Pull Ups
- 400m Run
- 9 Thrusters
- 9 Kettlebell Swings
- 9 Pull Ups
- 400m Run
Friday, 02.10.12
Today I did the workout that I missed on Tuesday:
Strength: Barbell Row 5x5 @85# Either I haven't done these in a long time or I have never done them before. They felt awkward.
Conditioning: Tabata:
- Kettlebell Swings
- Push Ups
- Row (for calories)
8 kb swings @53#, 7 hand release push ups, 4 Calories
This one was really tough and it took forever for me to recover and catch my breath! Rowing always kills me.
Thursday, 02.09.12
Strength:
- Shoulder Press: 1-1-1-1-1 55, 65, 70, 75, 80 Was happy that I was able to tie my PR of 80#
- Push Press: 3-3-3-3-3 80, 85, 90, 95, 100x1, 100x2
- Push Jerk: 5-5-5-5-5 90, 95, 100, 105x3, 105x2, 110x2, 110x3
My collar bone took a beating from the bar today and I wasn't even doing cleans! It got tough to hold the weight up at the end of the 5 rep sets of push jerks.
Conditioning (optional): 5:00 max rounds of:
- 7 Burpees
- 14 Box Jumps
4 rounds + 1 burpee
- Shoulder Press: 1-1-1-1-1 55, 65, 70, 75, 80 Was happy that I was able to tie my PR of 80#
- Push Press: 3-3-3-3-3 80, 85, 90, 95, 100x1, 100x2
- Push Jerk: 5-5-5-5-5 90, 95, 100, 105x3, 105x2, 110x2, 110x3
My collar bone took a beating from the bar today and I wasn't even doing cleans! It got tough to hold the weight up at the end of the 5 rep sets of push jerks.
Conditioning (optional): 5:00 max rounds of:
- 7 Burpees
- 14 Box Jumps
4 rounds + 1 burpee
Wednesday, 02.08.12
Rest Day
I didn't mean for yesterday or today to be rest days but my foot is still hurting.
I didn't mean for yesterday or today to be rest days but my foot is still hurting.
Monday, 02.06.12
Strength: Back Squat 5x5 @ 85% of 1RM.
My 1RM is 200# so 85% would be 170#. I knew there was no way I was going to be able to do 5x5 at 170 so I went with 145#. I worked on using a narrower stance with my feet straight forward instead of toed out and it made a huge difference! My right knee always has a tendency to turn in and that problem was eliminated by not toeing out.
Conditioning: 10:00 Ascending Ladder ( 1 of each, 2 of each, 3 of each, as far as you can get):
- Wall Ball
- Pull Ups
10 Rounds, rx'd
Then I went for a 20 minute run with the Collins brothers as bodyguards. Well, not really but they ran with me so it kind of felt like it. We covered approx. 2.2 miles. After my Saturday run, I woke up the next morning and my right foot was bruised and swollen on the side...I might have over done it today running on it again. It's pretty sore.
My 1RM is 200# so 85% would be 170#. I knew there was no way I was going to be able to do 5x5 at 170 so I went with 145#. I worked on using a narrower stance with my feet straight forward instead of toed out and it made a huge difference! My right knee always has a tendency to turn in and that problem was eliminated by not toeing out.
Conditioning: 10:00 Ascending Ladder ( 1 of each, 2 of each, 3 of each, as far as you can get):
- Wall Ball
- Pull Ups
10 Rounds, rx'd
Then I went for a 20 minute run with the Collins brothers as bodyguards. Well, not really but they ran with me so it kind of felt like it. We covered approx. 2.2 miles. After my Saturday run, I woke up the next morning and my right foot was bruised and swollen on the side...I might have over done it today running on it again. It's pretty sore.
Saturday, 02.04.12
Another gorgeous running day. I spent half the day up in the Sierras, playing in the snow and it was so beautiful up there! In fact the weather was so nice that my son decided to sled down the hill with his shirt off and now claims that I owe him $20 for doing it. Not sure how that happened. I also did a few runs down the sledding hill - with my shirt on.
As I was driving home, I knew I couldn't let the day end without getting a run in.
I decided to attempt a 5K and improved from my last time of 27:50, but I'm still no where near a PR.
5K: 26:12
After the 5K I still felt good so I kept running for a total of:
5.56 miles 47:18
 |
This cost me $20!? My action shot |
As I was driving home, I knew I couldn't let the day end without getting a run in.
I decided to attempt a 5K and improved from my last time of 27:50, but I'm still no where near a PR.
5K: 26:12
After the 5K I still felt good so I kept running for a total of:
5.56 miles 47:18
Thursday, February 9, 2012
Friday, 02.03.12
Skill: 5x3 @125 Clean Pulls.
Conditioning:
Reps of 10-9-8-7-6-5-4-3-2-1:
Kettlebell Swings
Chin Ups
17:05 53 kb
The 53# KB swings ended up being my rest period on this one. The chin ups were tough and it felt like it took me an eternity to get through all of them!
Conditioning:
Reps of 10-9-8-7-6-5-4-3-2-1:
Kettlebell Swings
Chin Ups
17:05 53 kb
The 53# KB swings ended up being my rest period on this one. The chin ups were tough and it felt like it took me an eternity to get through all of them!
Wednesday, 02.01.12
Skill: Double Under Practice
Conditioning: For best time:
- 3 x 300 yard Shuttles (6x50)
Rest 5 Minutes Between efforts
:55, 1:00, 1:00
I was happy that I was able to stay fairly consistent with my times and that I am fitter than Albert Haynesworth.
Conditioning: For best time:
- 3 x 300 yard Shuttles (6x50)
Rest 5 Minutes Between efforts
:55, 1:00, 1:00
I was happy that I was able to stay fairly consistent with my times and that I am fitter than Albert Haynesworth.
Monday, February 6, 2012
Tuesday, 01.31.12
Strength: Deadlift: 3 x 65%, 3 x 75%, 85% x max reps
3x150, 3x175, 200x1
I have been struggling with my deadlift and my back strain and today Brad helped pinpoint what I'm doing wrong. It's actually on the descent where I'm breaking form and rounding right at the bottom. We figured that I am dropping my hips too low so I worked on correcting that and it made a huge difference! When I changed that I felt nothing in my back! It felt like a completely different lift. I actually feel like I need to back up a little and retrain my deadlift using the correct form
Conditioning: "4th Quarter Is Ours"
5 Rounds for time of:
- 20 Yard Bear Crawl
- 5 Deadlifts @ 70% 1RM
- 10 Burpees over the Bar
10:53 @160#
3x150, 3x175, 200x1
I have been struggling with my deadlift and my back strain and today Brad helped pinpoint what I'm doing wrong. It's actually on the descent where I'm breaking form and rounding right at the bottom. We figured that I am dropping my hips too low so I worked on correcting that and it made a huge difference! When I changed that I felt nothing in my back! It felt like a completely different lift. I actually feel like I need to back up a little and retrain my deadlift using the correct form
Conditioning: "4th Quarter Is Ours"
5 Rounds for time of:
- 20 Yard Bear Crawl
- 5 Deadlifts @ 70% 1RM
- 10 Burpees over the Bar
10:53 @160#
Thursday, February 2, 2012
Monday, 01.30.12
Strength: Overhead squat 3x5 @ 80% 1RM
It's been a very long time since I worked on overhead squats and my last recorded 1 RM was 95#. After I did my three sets of five, I felt like I could have gone heavier and I'm curious what my 1RM would be now.
Conditioning: As many rounds possible in 12:00:
- 20 Overhead Walking Lunges (45/25#)
- 10 Ring Dips
I partnered with Erica on this one and we lost count of our rounds. We guessed we completed 10 rounds together?
It's been a very long time since I worked on overhead squats and my last recorded 1 RM was 95#. After I did my three sets of five, I felt like I could have gone heavier and I'm curious what my 1RM would be now.
Conditioning: As many rounds possible in 12:00:
- 20 Overhead Walking Lunges (45/25#)
- 10 Ring Dips
I partnered with Erica on this one and we lost count of our rounds. We guessed we completed 10 rounds together?
Wednesday, February 1, 2012
Saturday, 01.28.12
Conditioning: "Running Angie"
- Run 400m
- 100 Pull Ups
- Run 400m
- 100 Push Ups
- Run 400m
- 100 Sit Ups
- Run 400m
- 100 Squats
- Run 400m
This was run as a partner WOD. There was an odd number of people in class at 9 am so I thought maybe I would get out of doing the workout but then Craig volunteered to be my partner. I was intimidated to be his partner, but jumped in nonetheless. Craig carried us through my two weakest events - pull-ups and push-ups! We just switched off as we were fatigued and then ran the runs together.
Time: 24:26
- Run 400m
- 100 Pull Ups
- Run 400m
- 100 Push Ups
- Run 400m
- 100 Sit Ups
- Run 400m
- 100 Squats
- Run 400m
This was run as a partner WOD. There was an odd number of people in class at 9 am so I thought maybe I would get out of doing the workout but then Craig volunteered to be my partner. I was intimidated to be his partner, but jumped in nonetheless. Craig carried us through my two weakest events - pull-ups and push-ups! We just switched off as we were fatigued and then ran the runs together.
Time: 24:26
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